Some folk planning on doing the Loch Ness Marathon may find this file useful.

If you download it from here then double-click it, it will put a diary entry into your iCal or Outlook for each day you're due to do a training run, beginning on June 14, culminating in the LNM on Sunday October 3.

If you synch your calendar with, for example, an iPhone, it makes planning your days easier. You can also import it into Google Calendar.

It's based on RW's sub 3.45 schedule, which has five runs a week. This page has the full schedule on it, complete with training paces and explanations of the terms used.

The RW sub 4hr schedule is the same pattern, the only difference being the training paces.